How To Eat Right For Your Body Shape

Learn what healthy foods to eat for your body shape.

The shape of your body is determined by a lot of factors including genetics, sex hormones, and the resulting distribution of fat on the body. Obviously, men and women carry fat on their bodies differently, but we all fall into broad general categories of body shapes. No body shape is perfect or better than the other. Each one comes with its own benefits and health risks based on the way fat is deposited. You may want to alter your diet to cater to your body type and make sure you remain healthy.

This list will help you determine what body shape you are, and how to eat right to reduce health risks that you may be prone to.


Find Out Your Body Shape And What You Should Eat

1. Apple

Apple shaped bodies should eat lots of fiber to prevent weight gain in the stomach.

If you tend to gain weight around the midsection, while your hips, waist, arms, and legs remain slender, you may have an apple-shaped body. People with apple-shaped bodies are also more prone to experience higher levels of stress and the accompanying health risks.1 Apple shapes are more at risk for heart disease2and type 2 diabetes,3 due to stubborn belly fat around the middle.
Foods to eat: Lots of fiber! Fiber helps reduce hunger pangs and may help reduce the risk of heart disease. Opt for fiber rich foods like:

  • broccoli
  • raspberries
  • oatmeal

Surprisingly, apples, themselves, make the perfect snack since they are filling, low in sugar, portable, and contain plenty of fiber.
Foods to avoid: High sugar snacks like granola, sports bars and lots of dry fruits. Avoid refined flour products like white bread and pasta. Alcohol in excess may also be a bad idea because it tends to increase the production of cortisol which encourages weight gain around the middle.

2. Pear

Pear shaped bodies should be careful of excess fat in diet to prevent weight gain in lower body.


Pear shapes gain weight around the thighs and buttocks. The hip measures wider than the bust meaning that the bottom half looks wider than the torso. Unfortunately, this also means that it can be difficult for pear shaped bodies to lose weight in these areas because the body naturally mobilizes fat in the upper body faster than it does in the bottom half. Pear shaped women may be at higher risk for osteoporosis after menopause due to a drop in estrogen levels.
Foods to eat: Get your fats from healthy sources like oily fish, flaxseeds, and avocados. Foods rich in calcium may help avoid bone-breakdown post-menopause. These foods include:

  • leafy greens
  • seaweed
  • broccoli
  • cauliflower

Foods to avoid: Keep trans-fats to a minimum because it will be difficult to lose this weight from your buttocks and thighs. If possible, avoid all animal fats like butter, cream, and cheese.


3. Rectangular

 Rectangle shaped bodies should avoid excess sugar

These individuals are generally skinny, with little to no visible curves. The shoulder, hip and bust measurements usually align. It can be difficult for these body types to gain weight because of their high metabolism. In fact, these body types are prone to being underweight. This might seem like the jackpot to some of us, but the danger comes when the individual eats unhealthily, without restraint. Junk foods can still wreak havoc on the body and cause weight gain around the stomach. Stomach fat comes with more health risks like heart disease, type 2 diabetes, and high cholesterol.
Foods to eat: These body types can eat a carb-heavy diet but preferably complex carbohydrates like whole wheat or brown rice. They should also include in their diet, high-quality proteins from meats like

  • chicken
  • turkey
  • beef or veal
  • tuna

Foods to avoid: Simple carbohydrates like white bread, white rice or pasta and beverages high in sugar which can contribute to unhealthy belly fat.

4. Hourglass

Hourglass shaped bodies may be prone to high blood sugar


This body type is seen in women and it considered relatively healthy. Their weight is evenly distributed across the body and they tend to not gain weight around the middle. However, just as with any other body type, it does not mean that hourglass figures can eat whatever they wish to eat. They can be susceptible to high blood sugar and the associated weight gain.
Food to eat: There are plenty of healthy options which will help regulate sugar and prevent hunger pangs. Some of them include:

  • whole grains such as barley and millets.
  • oily fish such as salmon
  • healthy nuts like almonds and walnuts
  • fresh vegetables like broccoli, cauliflower, spinach

Foods to avoid: Most processed food which is soaked in trans-fats, sugar and high levels of salt. Refined sugars create a cyclical effect, creating cravings for more sugary, fatty foods. Alcohol in excess can also encourage weight gain. Avoid eating late in the evening, as your metabolism slows down by this time.


Whatever body shape you have, you can love and take care of it by eating healthy and participating in at least a half hour of physical activity daily. Remember, all bodies are beautiful no matter the size and shape.